We have earlier discussed how having a diet high on processed food or junk food can increase the risk of getting PCOS or make the symptoms worse.Does that mean you have to say always say “No” to tasty tempting food?
Living with PCOS often means being mindful of what you eat to keep hormones balanced, blood sugar levels stable, and inflammation under control. But that doesn’t mean you have to completely give up on your favorite indulgences! With the right choices, you can enjoy delicious “junk food” alternatives that won’t trigger PCOS symptoms. Here’s my list of guilt-free, healthier junk food options you can enjoy in moderation.
1. Air-Popped Popcorn Instead of Buttered Popcorn
Why it’s better: Popcorn is a great whole grain that is high in fiber and low in calories when prepared the right way.
How to make it healthy: Skip the butter and opt for air-popped popcorn with a sprinkle of sea salt, nutritional yeast, or cinnamon for flavor. You can also drizzle a small amount of olive or coconut oil for healthy fats.
2. Dark Chocolate Instead of Milk Chocolate
Why it’s better: Dark chocolate (70% cocoa or higher) is rich in antioxidants and has less sugar compared to milk chocolate.
How to make it healthy: Choose unsweetened or naturally sweetened dark chocolate and pair it with nuts for added protein and fiber to reduce sugar spikes.
3. Sweet Potato Fries Instead of Regular Fries
Why it’s better: Sweet potatoes have a lower glycemic index than white potatoes, meaning they don’t spike blood sugar as much.
How to make it healthy: Bake or air-fry sweet potato fries with a drizzle of olive oil and season them with Himalayan salt, paprika, and herbs for flavor.
4. Greek Yogurt with Berries Instead of Ice Cream
Why it’s better: Greek yogurt is packed with probiotics,protein and healthy fats, which help with digestion and hormone regulation.
How to make it healthy: Choose unsweetened Greek yogurt and top it with fresh berries, nuts, or a drizzle of raw honey for natural sweetness.
5. Zucchini or Chickpea Chips Instead of Potato Chips
Why it’s better: Regular potato chips are high in unhealthy trans fats and refined carbs, which worsen insulin resistance.
How to make it healthy: Opt for homemade zucchini chips or roasted chickpeas, seasoned with garlic powder, turmeric, and a dash of pink salt for a crunchy and satisfying snack.
6. Homemade Smoothie Instead of Sugary Milkshakes Or Colas
Why it’s better: Store-bought milkshakes contain high amounts of sugar and artificial flavors that worsen PCOS symptoms.
How to make it healthy: Blend unsweetened almond milk, chia seeds, spinach, frozen berries, and a scoop of protein powder or Greek yogurt for a creamy and nutritious smoothie.
7. Almond Flour or Oatmeal Cookies Instead of Refined Flour Cookies
Why it’s better: Almond and oat flours have a lower glycemic index than refined white flour, helping to keep blood sugar stable.
How to make it healthy: Bake cookies using almond flour, coconut sugar, dark chocolate chips, and flaxseed for a PCOS-friendly treat.
8. Homemade Pizza with Whole Wheat or Cauliflower Crust Instead of Regular Pizza
Why it’s better: Regular pizza dough is made from refined flour, which can increase insulin resistance.
How to make it healthy: Use a whole wheat or cauliflower crust, top it with sugar-free tomato sauce, lots of veggies, and a moderate amount of cheese or dairy-free alternatives.
9. Chia Pudding Instead of Sugary Desserts
Why it’s better: Chia seeds are rich in omega-3s, fiber, and protein, all of which help stabilize blood sugar and hormones.
How to make it healthy: Mix chia seeds with unsweetened almond milk, vanilla extract, and a natural sweetener like stevia or monk fruit. Let it sit overnight and enjoy a creamy, pudding-like dessert.
10. Nut Butter with Apple Slices Instead of Sugary Spreads
Why it’s better: Processed spreads contain added sugars that can trigger insulin resistance and inflammation.
How to make it healthy: Choose natural peanut, almond, or cashew butter (without added sugar) and pair it with apple slices for a balanced snack.
Indian Snacks that you can eat Guilt free
Not to be left behind , our Indian foods offer some great options that are tempting to the taste buds but do not do a great deal of damage to our insulin levels.
Some of these foods are the chatpati Bhel Puri , Idli ,Chana jor garam, Crunchy Chikki and Thin Thepla.
Food for thought
PCOS doesn’t mean giving up all your favorite snacks—it’s about making smarter choices! By opting for these healthy junk food alternatives, you can enjoy delicious treats while still supporting your body’s needs. Remember to enjoy them in moderation, stay active, and always listen to your body’s signals.
Have a favorite healthy junk food? Share it with us in the comments below!
I am participating in #BlogchatterA2Z where every letter tells a story.Today’s letter is J.
What do you think about this post? Do you have any favourite junk food and ideas to healthify it ? Share with us in the comments below.
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